Knee Across The Body

How to do the Knee Across The Body

1. Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.)
2. Place your left arm comfortably beside you and turn your head to the left. Imagine you have a weight tied to your tailbone. let your tailbone fall back toward the floor as your chest reaches in the opposite direction to stretch your lower back. Switch sides.

Muscles worked

Role	Muscles
Primary	glutes
Secondary	abductors, lower back
Equipment	no equipment
Difficulty	beginner

Train the same muscles a different way

6 alternatives for the same glutes, with and without kit.

Piriformis-SMR Foam Roller Downward Facing Balance Exercise Ball Hip Extension with Bands Resistance Bands Hip Lift with Band Resistance Bands Physioball Hip Bridge Exercise Ball Kneeling Squat Barbell

Harder than the Knee Across The Body

Seated Glute expert · Bodyweight Lying Glute expert · Bodyweight Downward Facing Balance intermediate · Exercise Ball

Common questions

What muscles does the Knee Across The Body work?

The Knee Across The Body primarily works the glutes, with the abductors and lower back as secondary movers. Lying Glute, One Knee To Chest, and Ankle On The Knee train the same muscle, across 6 equipment types.

What equipment do you need for the Knee Across The Body?

None — the Knee Across The Body is bodyweight, so it works at home, in a hotel room or outdoors. Lying Glute and One Knee To Chest also need nothing.

Is the Knee Across The Body suitable for beginners?

Yes, the Knee Across The Body is rated beginner. Seated Glute, Lying Glute, and Downward Facing Balance are the progressions from here.

Similar exercises

Lying Glute Bodyweight One Knee To Chest Bodyweight Ankle On The Knee Bodyweight Piriformis-SMR Foam Roller Seated Glute Bodyweight Downward Facing Balance Exercise Ball